3 Most Effective Fat Loss Methods for Your Clients with Stefan Ianev

Stefan breaks down 3 of the most effective fat loss methods for your personal training clients, giving you a fat loss strategy for every type of client as a personal trainer, fitness professional or physique coach.

What’s In This Session?

Creating an energy deficit for fat loss (0:58)

Diet and fat loss (1:09)

Cardio and fat loss (1:33)

Resistance Training and fat loss (1:35)

Only one method can be the priority for sustainable results (1:44)

You may lose fat and muscle with this priority (2:48)

You may lose only fat with this priority (3:42)

This priority lowers a clients metabolic rate (4:10)

This priority increases a clients metabolic rate (4:21)

Recap (4:37)

Show Notes & Resources Mentioned

The Full Transcript

So what is the best way to help your client lose body fat without starving himself or spending hours in the gym. Well, in this video we're going to cover the three primary methods for fat loss and show which one of them is most effective. And what's up everybody. I'm Stefan, from thefitnessboss.com, helping you take hold of those 166 hours that you're clients try to undo, when they're training with you. We published brand new videos every single week so make you subscribe to our channel. If you like this video, We greatly appreciate it if you gave it a thumbs up and leave your comments below and let us know what you think. In today's video we want to talk about the 3 primary methods for fat loss and show why they're not all created equal When it comes to maximizing your clients results, when it comes to fat loss.

Here is what you need to know: In order to lose body fat. You need to create an energy deficit now that's irrefutable. However, there are different means through which we can create that energy deficit and they're not all created equal. We have three primary ways. The first way is through our diet. If we reduced our caloric intake or energy intake, we can in essence create an energy deficit. Of course the body could tap into stores fat. the second way we can do is, we can increase energy expenditure. So we created energy deficit by increasing energy expenditure through physical activities. Now we have two types of physical activity or structured physical activity. We have aerobic or cardio training and we have resistance training. now as I mentioned, when youre focusing on fat loss, Typically you want to focus on increasing one of these methods and moderating the other two. because if you try to increase everything at once, you try to reduce the calories through diet and to perform a lot of cardiovascular training and a lot of resistance training on top of that what's going to happen is your client is going to end up at some point hitting a wall. and when they do, they may end up rebounding back and put it all the weight back on and in some cases, plus some. for a sustainable approach you need to focus on increasing one of these variables and moderating the other two.
Now let's break into these variable and see why they're not all created equal. If we take cardio training or diet and we focused on either those two means alone. Not all of the weight that a person to lose is going to be exclusively fat. because you're not sending a signal to the body to retain lean muscle tissue. muscle tissue has a permissive role on fat loss. And what I mean by that is suppose you're in a deficit of about 500 calories per day. Theoretically that should give you about 3,500 calories per week which theoretically should lead to about 1 pound fat loss per week. Now if you created that deficit diet only, or through cardio only, or a combination diet and cardio, but you didnt perform any resistance exercise, because you did not give your body the main reason for the body to maintain muscle tissue, you may end up losing some fat and also some muscle. and depending on how lean the person is, Some people may lose once kilo of muscle for every kilo of fat they lose. Suppose one pound weight loss per week, one person with diet and cardio exclusively. They lose four pounds over the course of a month. They may lose two pounds of muscle and two pounds of fat. So they actually only lost two pounds of fat.
Now suppose a person did some resistance training in order to offset muscle loss, so they use resistance training as their primary means to create an energy deficit, but through resistance training also offset muscle loss. Well they could offset muscle loss and create the same energy deficit that 500 calories energy deficit per week, which leaves about four pounds weight loss over the course of that month. They retain all their muscles now they've lost four pounds of fat versus just two pounds of fat. So that's what I mean by lean muscles actually has a permissive effect on fat loss, because by retaining lean muscle you're able to maintain maintain more muscle but also lose more fat for a given deficit. That's one reason why resistance training is superior to the other two means for creating an energy deficit. The second reason he's a cardiovascular training and diet both have a greater impact on lowering metabolic rate and resistance training. and obviously as metabolic rate becomes compromised during the course of your diet, your weight loss or fat loss will stall. where as resistance training has been shown to have a positive effect on metabolic rate. it will at least maintain, if not increased metabolic rate. So your client's will be able to lose for longer on a given deficit.
So, Let's recap that we have three primary ways to which would be great energy deficit. We have diet, cardiovascular or aerobic training, and we have resistance training. Cardiovascular training and diet alone will not retain muscle mass, and also more likely to ramp down metabolic rate. Resistance training can help spare lean muscle tissue, which has a permissive role of fat loss, and resistance training also spares, if not increased, metabolic rate And that is the work of today's video. We'll see you in the next video. If you like this video, Make sure you hit the Like button below and get subscribe to the Fitness Boss channel. We post new videos like this every week providing you with tips and practical tools to help you with business building, client training and social media. today talked about three primary methods for fat loss: diet, cardio and weight training, and how each of those affects your client's physiology.
If you've got any questions or comments, make you leave a comment below as we'd love to hear from you and we'll see you next time!